Category: The Colosseum

“D-Day”

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3-26-19 Q at the Colosseum: “D-Day”

Normal disclosure and then a Straight Up! style warm-up (you’re gonna get movin’ . . .)

We then divided into 4 groups of personally-assessed fitness levels (no judgments):

a. Just getting restarted

b. I’m making progress, but man do I have a ways to go to meet my goals.

c. I’m not a FNG/newcomer anymore, but I have stagnated and am not at the echelon level yet. It may not be my goal, but I would  like to make a bit more progress.

d. I feel I am close to or already at an Elite fitness level for who God made me at this age. I want to keep pushing myself (some laughs on this one).

From here, I broke the groups generally up into groups of 3.

Theme: Growth

12 “D-Day” Stations. Today’s workout was in honor of my awesome now 12 year old: Yoshi:

Same general scenario throughout the workout:

  1. You are paired up with 2 other PAX. There are 12 stations.
  2. Each PAX takes a turn “leading” to the next station after the previous station has been completed with quality and quantity holding each other accountable. That includes the running pace to the next station and completing the exercises throughout the station.
  3. The “leader” of the next station reads the quote or question on the card and facilitates discussion as each person completes their 3 exercises if the exercise routines permit a discussion.
  4. If you finish an exercise before you transition to the next one at each station or you are waiting on another group to wrap up their station, you are to do “Flying Squirrels” as you wait. If you fail to do this your “leader” (at that station) will have to do 3X what you should have by himself. “Leaders” lead. Groups were asked to keep moving.
  5. If you are waiting on one of your partners to finish their exercise before you can use it (like dumbbells), do flying squirrels while you wait.
  6. You do not have to move to each station in order. Go to the available one as quickly as you can.
  7. If you finish all 12 stations, repeat.
  8. Returned at 5:52 to first bench area to complete 8 mins of Abs.

At Stations: from above do your appropriate group level a/b/c/d depending on which group you are a part of

Station 1:

Discuss your thoughts on this while you workout if your fitness level enables you to. is it right or wrong?

“In this world you’re either growing or you’re dying so get in motion and grow.” – Lou Holtz

“Every moment of one’s existence one is growing into more or retreating into less.” – Norman Mailer

Dip Bar: 8/12/18/36

Squats: 16/22/32/45

Broad jump (both legs at same time): 10/14/20/30

Station 2:

Discuss your thoughts on this while you workout if your fitness level enables you to:

“Progress always involves risk; you can’t progress to second base and also keep your foot on first.” – Christie Mason

The Donut: squeeze each with each hand one of these times: 30/55/70/90

Merkins: 20/34/48/65

Very high knees in place (each knee up is one): 40/60/90/150

Station 3:

Thoughts on C.S. Lewis quote: “Hardships often prepare ordinary people for extraordinary destiny.”

Wall bag squat thruster throws: 12/24/36/48

Step-ups (each leg): 8/12/16/22

Slow motion knees under hips flat back bear crawls: 6/12/16/24

Station 4 (Legs):

When you try to grow, do you write or journal your thoughts, challenges, experiences, . . .?

Box jumps: 10/15/25/40

Bear Crawls (1 full BC is both back legs move forward): 8/12/20/30

Bulgarian squats: 6/10/15/20

Station 5:

In your immediate surroundings during your week, how often do you crave feedback to improve or get better? Is is constantly, some, or not at all?

2/5/8/15 burpees then small sand bag carry 50 yards

Run to “the wall” and go over the wall (carefully) the number of times and run back go the station cone: 2/4/7/10

Plank with right arm high for 30 secs, Plank with left arm high for 30 secs

Station 6:

With regard to your craft, are you constantly pushing yourself to get better at your craft?

Wall squats: 30 secs/50 secs/60 secs/60 secs with one leg straight out for 30 secs each

Derkins: 8/14/22/34

Mountain climbers: 40/60/86/116

Station 7:

Run a lap at a ___% sprint: 30/50/75/90%

Station 8:

Are you one to set lofty goals, obtainable goals, or rarely set goals?

Run to behind the school to run hills: 2/5/7/12

Station 9:

Is this speaking to you today? “Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” – Brian Tracy

Large sand bag carry: Walk/run 30 yards/50 yards/75 yards/125 yards

Kettlebell swings: 15/20/26/42

10 forward lunges then plank hold until KB reps are done

Station 10:

Thoughts on this quote? “If we’re growing, we’re always going to be out of our comfort zone.” – John Maxwell

Alligator walks: 10/20/30/40

Bomb jacks: 8/14/20/30

Bucket carry: Walk/run 30 yards/50 yards/75 yards/125 yards

Station 11:

Thoughts on this quote? “All the concepts about stepping out of your comfort zone mean nothing until you decide that your essential purpose, vision and goals are more important than your self-imposed limitations.” – Robert White

Curls (don’t change the weight): 8/12/16/22

Reverse Lunges (1 leg is one rep): 14/20/28/50

The worst merkin ever: 1 Wide-armed merkin, 1 standard, 1 diamond, burpee up and then down, burpee kick-out (each direction once), 1 ply-clap merkin: 1/3/5/9

Station 12:

Sprints from cone to your car and touch the back wheel and go back to cone: 2/4/5/8

8 mins Abs:

60 secs each:

Figure 8’s

Tuck Planks

Rest 30 secs

60 secs each:

Cross Hop Planks

Scissor “V” ups

30 secs:

21 Crunch

Rest 30 secs.

60 secs each:

Upper Circle Crunches -left

Upper Circle Crunches -right

 

COT: Announcement, PRAISES-GOOD ONES!, Prayers, Send off

Thank you Jekyll for allowing me to lead.  Lots of fun, men. Thank you for joining me.

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3

Preparing For the Storm

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I was excited to be the Q at The Colosseum this cool morning and my attempt to push the Pax at one of The Fort well known challenging AO’s.  Being one of the older pax, I wanted to push everyone physically and also share what has been going on in my life storm and how I have felt the love and support of the Pax.

A short disclaimer was given since all of the Pax were well versed in F3.  Off we moseyed to the basketball courts and circled up for some warm-up.

  • Wind mill
  • SSH
  • Squats
  • Merkins
  • 6 inch hold 10 sec
  • Mountain Climber
  • MNC

Moseyed to the back bus entrance drive for some light pole work.  I arrived early and with the side walk chalk (borrowed from a neighbors child, DD made mention that my kids were to old for sidewalk chalk) I put an exercise at 6 poles.  Start at 1st pole, do the exercise and run to 2nd.  Return back to 1st and go 2nd, 3rd and return.  Continue this up the hill to the 6th pole and back.

Poles:

  • 20 Merkins
  • 30 Squats
  • 30 Monkey Humpers
  • 10 Burpees
  • 20 CDD
  • 25 Dips

Once all Pax completed then we went back to the 6th pole and worked our way back to the 1st pole.

Mosey back to the basketball court for Mary.

  • Freddie Mercury
  • Dynamic LBC (LBC with feet at 6 inches)
  • Hello Dolly
  • American hammer

This past week has been one of the toughest in our parenting years.  When we got a call at 1:30am from our 21 yr old daughter and she had a serious accident and her car flipped and then caught on fire, our hearts sank.  Thankfully through the Grace of God, all of the events of that night turned out to be ok for our daughter physically.  No injuries and just a loss of material items.  This has opened our eyes to a couple of things.  God’s love and protection of His children even when sometimes we have run far away from Him.  Mental Illness is real and when you see your adult age children struggle with this, it is heart breaking.  The relationships that we build in F3 are real and I have felt the love and support of the PAX.

In the QSource we talk about preparing for the expected and unexpected and the unexpected preparation was confusing to me.  I now understand that for me, this preparation was building the relationships with My Lord, My Shieldlock, Pax and having a good relationship with my M. When the unexpected storms of life come and crash on the beach, you have to have others around to help walk through the storm and lift you up.  I have felt this over the past week.

Thanks to Jekyll for the opportunity to Q and share!!!

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16

No Balance & No 50-Yard Line

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6 Veteran pax posted to The Colosseum on a dry (thank you!) crisp morning to share in another #DRP experience.  Within just a span of a few days, it’s great to experience the energy of the Convergence last Friday with 70-ish pax and then the intimacy of a small group where no one can hide.  Drive-by Disclaimer today given the crowd, and then we were into the warm-up in place as Jekyll pulled in at 0516.

The Thang

COP — SSH, Mtn climber, Parker Peter, Windmill, Hillbilly walker

Mosey to front of school with grassy area/trees along right

Three separate Suicide series to 3 trees and stop sign
1. Bear crawl to trees / backward lunge walk back
2. Backward run to trees / backward run back
3. Sprint to trees / sprint back

Plank series plus Merkins x40

Mosey to basketball courts behind school & pick partner

Dora 1-2-3 EXCEPT NO AGGREGATION, each partner does full count of exercise
1. Merkins x100 / run to 1st light pole & back
2. LBCs x200 / run to 2nd light pole & back
3. Squats x300 / run to 3rd light pole & back
First partner to finish can then aid the other partner in reaching his finish line through aggregate counting of additional exercises

Mosey home

COT

NMM

Core of today’s workout was derived from QPoint on The M.  In reading past two weeks of The Jester and The M, I was struck by just how critical these two phases are to the Get Right…almost to the point of deserving more attention, more time, more sharpening than anything up to this point (and maybe even beyond in future weeks).  Just two pieces of The M yielded today’s message and workout template. The “myth” of work-life balance, as I call it, alone could stimulate many long conversations around shared experience.  Work is part of life, and only one of many parts…to pull work outside of life and then try to create balance is like taking a pie slice out of a wheel and then expecting it to roll right.  The idea of a marriage being 50/50 is equally flawed.  I’ve been through many experiences when my wife and I both gave 100 and then we came to the other end with a sum less than 200, in some cases even less than 100.  If you’re not giving 100, then why should your wife?  Or how can you expect to reach your potential.  Thus, the reason for the Dora without aggregation.  All each man could do was encourage his partner and the others around him through word and mostly through action until he’d finished it all.  Interesting to see that each pair finished without much need for aggregate counting.  Way to push!

It was great to see Rebel in The Gloom this am, and see his spirits rebounding.  He kept pace with his partner MacGyver during Dora, proving he put it all out there.

Thank you to Jekyll for the opportunity to lead.  It’s always a privilege.

 

 

 

 

 

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6

Being Vulnerable is not a sign of weakness but a sign of strength

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P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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30

Sightseeing at The Colosseum

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Today was my first post at The Colosseum. So with a quick drive by and with a little help from google maps, I planned a flexible weinke that could change as we went along. Also, this was the first weinke that I memorized, so seeing some progress!

I met Jekyll at Wegman’s Chimbote convergence (officially… cant recall if we had crossed paths prior). The first thing he said to me was an encouragement, and that spoke volumes. He is definitely a HIM and a leader. Some just make a huge first impression – he’s one of those people.

Five PAX rolled up on time, and a sixth snuck in as we began to mosey. We took a quick loop around the middle school pick up lane and then headed toward the flags for our warm up.

COP
Windmills x 11
SSH x 11
Overhead Claps x 11
Tappy Taps x 7
Yoga Flow (so deep there may have been some indecent exposure, we were told)

Mosey under cover to basketball courts.

Basketball Courts

Bear Crawl across court
Al Gore in wait for six + 30 seconds at each light pole
Bear Crawl back across court
Low Plank in wait for the six + 30 seconds at each light pole

Covered Lunges

Lunge walk under cover from courts toward Dave Gibson
5 burpees at each double door (4 doors)
BTTW for 30 seconds
Lunge walk back, 5 flying squirrels at each double door.

We came upon a wall that looked perfect for a little BTTW side shuffle.

Go as far as you can and go, then back in the same direction. 

Mosey to the hill. Wait for the six.

Hill Work

Run down first hill – 10 CDD’s
Run up hill toward 160 – 10 Bomb Jacks
Run back down hill – 10 CDD’s
Run up hill toward GH – 10 Bomb Jacks
LBC’s for the six

Light Pole Suicides

From the main entrance – Furthest Four Lights
Out and back run, merkins at each light starting with the furthest.
10/8/6/4

From between GHMS and GHES – Closer Four Lights
Flying Squirrels
10/8/6/4

In all, 2.4 miles were run.

COT

Announcements
Joe Davis run is this weekend!
Omaha – Laces Out and Tempo meeting Thursday morning at 0500 at WEP for a course preview of Joe Davis.

Prayers/Praises
JWoww’s Father In Law passed last Wednesday – pray he can be the rock for his family, and that he can help process it in a healthy way with his children
Sleep training for my youngest – 3 months and she is starting to show signs of progress.
F3 – Boone is starting up. Pray it launches well and that it continues to grow the mission of this community. Pray for Double D leading that.
F3 has been a blessing and a support system unlike many we could find on our own.
Tesh was able to speak for 40 minutes without issue to a group of 100+ engineers. He says he wouldn’t have been able to do so without the training and encouragement here at F3.

We prayed and dispersed. Solid morning.

While driving home, my quads felt like they were burning. I’d say that’s indicative of a good workout. In all, it was a successful first trip to The Colosseum. A solid AO with many options to get your beat down on!

 

Thank you, Jekyll, for being  a HIM and challenging me to lead.

 

Punch List Out.

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5

3 Miles and a Cloud of Dust

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Best way to fight off Old Man Winter isconstant movement with some pain thrown in.  Today’s edition borrowed from old skool #GoldenCorral.

After a roaming warm up showing the course we got started:

  • Start at GHMS- run down school road to bottom of hill (light pole).  10 merkins.  Up hill with 10 bombjacks at top.  Run to front door GHES- lunge walk to breezeway.  10 Carolina Dry Docks.  Run to wall with 6 muscle up and overs.  Run to GHMS Breezeway and bear crawl to entrance.  10 LBCs.  That’s 1 lap.  Rinse/repeat until 0600.

3 ish miles and approx. 40 of each exercise.  Good stuff.

Should be noted that we paired up naturally and due to that:fellowship, motivation, encouragement and good conversation flowed.  All while getting smoked.  MacGyver drug me along (without breaking a sweat).  he does have new gloves for the year so that’s nice.  Pusher and Gekko decided who’s got raising teenagers down the best.  (no clear winner here- both doing outstanding because they stay involved and engaged.  JWOW and ‘Bug mostly discussed how the Jersey Shore cast must have good dental hygiene routines.

Great take out from Gekko.  Qsource in full motion but good to note, you can pick it up at any time.  If you feel you have missed or its too far down the road, don’t listen to that voice. Its a big tent and all are welcome.

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4

The Colosseum

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Disclaimer.
Mosey to get heart pumping, circle up for warm ups 10 of each of the following SSH, Imperial Walkers, Hillbilly walkers, Mtn. Climbers, Cherry pickers.
Mosey to side of school bear crawl halfway down breezeway get to benches 10 dips in cadence, 10 box jumps, 10 derkins
rinse and repeat x 2.
Mosey to basketball court four corners 10 merkins lunge walk to next corner 10 squats get all four corners.
Mosey to wall. Peoples chair while we work through the pax with each person bear crawling to the end. flip flop for balls to wall.
Mosey to light poles. split into 2 groups. group 1 run to light pole and back while group two does burpees. rotate through the following exercises. burpees, flutter kicks, bomb jacks, lbc’s, ssh’s.
Mosey back to COT do 16 American hammers.
Announcements read your newsletter.
Prayers and praises

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First Post of the Year. Was it 1989 or 2019?

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It was a wet 57 degree start as five of us braved the elements to ring in 1/1/19. We started off with a light mosey in the parking lot before we hit the warmups. All exercises were done in reps of 19 in honor of the new year.

  • 19 Side Straddle Hops
  • 19 Imperial Walkers
  • 19 Hillbilly Walkers
  • 19 Cherry Pickers
  • 19 Low Slow Squats

We moseyed over to the front of the school and grabbed some bench.

Brought out 80’s hairband music to ring in the new year.

Playlist:

  • Dr. Feelgood – Motley Crue
  • Panama – Van Halen
  • Nothin’ But a Good Time – Poison
  • Come on Feel The Noize – Quiet Riot
  • Kick Start My Heart – Motley Crue
  • Round and Round – Ratt
  • Photograph – Def Leppard
  • Breaking the Law – Judas Priest
  • Welcome to the Jungle – Guns N’ Roses

The Thang:

Round 1

  • 19 Derkins
  • 19 Step Ups
  • 19 Dips

We lined up on each column for wall sits and took turns bear crawling down the hallway and back.

Round 2

  • 19 Merkins
  • 19 Squats
  • 19 Dips

We lined up on each column for planks and took turns lunging down the hallway and back.

Round 3

  • 19 Incline Merkins
  • 19 Mountain Climbers
  • 19 Calf Raises

Four of us went balls to the wall as the fifth PAX sprinted down the hallway and back as a timer. We rotated around all five PAX.

Round 4

  • 19 Box Jumps
  • 19 Flutters
  • 19 Carolina Dry Docks

Brought out the jump rope for a little jump rope rotation.

  • 19 leg lifts (76 total each person) as each of us took turns with the jump rope.
  • 19 LBC’s (76 total each person) as each of us took turns with the jump rope.
  • 19 LBC’s with legs on the ground (76 total each person) as each of us took turns with the jump rope.
  • 19 Freddie Mercury’s (76 total each person) as each of us took turns with the jump rope.
  • 19 Big Boy Sit-ups (76 total each person) as each of us took turns with the jump rope.

Back to COT for some announcements and talks on word of the year. Then to prayers and praises.

Happy New Year Everyone!

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The Cornerstone – Challenge ( One Year Long )

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To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month.  These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

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20

Dura-freakin-bility

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Great morning in TC- 12 men farted outside of the sack.- wait.  Unsacked the fart…wait.  Got out of bed in 26 degrees to take the DRP and get better.  It was old school good old times.

Had the stairs in mind today but not enough light- another time Pantheonians.

After a couple of PLLs(parking lot laps), we headed to field.

COP:

  • SSH, IW, Squat, Moroccan night club, with 2 burpees in between.
  • Kareoke, Toy soldiers,  70%, 80%, 90% runs across field

The Thang: Dora 123

  • 100 Mac Tar N Jai
  • 200 Sumo Squat
  • 300 Freddy mercury

Merkin Clock: # of merkins = position on the clock.  total 78.

Close with some MAry: Box cutters and Dying Cockroaches

Naked Man Moleskin

Everybody rocked the #king today as we did all cadence and partner PT today.  Great work by Pax in picking up the #6 during Dora.  that’s what its all about men.  Leave no man behind.  Good grass work today- no one complained.  Funhouse spouted some nuggets on durability.  More accurately- dura-freakin-bility.  Posting in adverse conditions better prepare you to succeed especially when handling hardships or challenges.  Do the hard thing men.  take the DRP.  A few words on changing your mindset by swapping the words “have to” for “get to”.  This simple little trick will help you really appreciate all your have and move towards gratitude.

Announcements:

  • Bear Grylls taking over as Pantheon site Q- AYE!  Great work Fishsticks and looking forward to Bear Grylls leadership.
  • Bear Grylls Rucking again in honor of cousin who committed suicide from PTSD serving to tours overseas.  He will cover 125 miles and has a goal of raising $2200.  He will tweet out details so you can read more and donate/support.  #WYH
  • Christmas party Saturday
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